Cable Wide Grip Rear Pulldown Behind Neck exercise animation (Mujer)

Cable Wide Grip Rear Pulldown Behind Neck

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Back
Tipo
Strength

The cable wide grip rear pulldown behind neck is a back exercise performed on a cable pulldown machine, pulling a wide bar down behind your head. The wide grip and behind-the-neck path emphasize the upper back — the lats, traps, rhomboids, and rear delts. It demands good shoulder mobility, so many lifters are better served by a standard front pulldown.

Cómo hacer el Cable Wide Grip Rear Pulldown Behind Neck

  1. 1Set the cable pulldown weight and attach a long, straight bar to the high pulley.
  2. 2Take a wide overhand grip, hands well outside shoulder-width, and sit with your thighs locked under the pad and feet flat.
  3. 3Sit tall with a slight forward lean of the head, keeping your chest up and core braced.
  4. 4Pull your shoulder blades down and back to start the movement from the upper back, not the arms.
  5. 5Draw the bar down behind your head toward the base of your neck, leading with the elbows and keeping them moving down and slightly back.
  6. 6Lower the bar only as far as your shoulder mobility allows comfortably, pausing briefly at the bottom.
  7. 7Control the bar back up to full arm extension, letting your shoulder blades rise without losing tension.
  8. 8Complete your reps, then stand and return the weight to the stack under control.

Consejos de técnica

  • Use a moderate weight you can control — heavy loads tend to wreck form and force the bar past a safe range.
  • Keep the movement slow on the way up; do not let the stack yank your arms into a stretched, vulnerable position.
  • Maintain only a small forward head tilt so the bar can clear your skull without forcing the neck or shoulders.
  • If you feel pinching or strain in the shoulders, stop short of behind the neck or switch to a front pulldown.
  • Drive the pull with your elbows and back rather than yanking with your hands and forearms.

Errores comunes

  • Pulling the bar too low behind the neck, which places the shoulder joint in extreme external rotation and risks impingement or injury.
  • Using too much weight and jerking the bar, which shifts the load off the back and onto the joints and momentum.
  • Craning the neck far forward to clear the bar, which strains the cervical spine.
  • Letting the weight pull the arms up fast at the top, losing back tension and stressing the shoulders in a stretched position.
  • Shrugging the traps up instead of pulling the shoulder blades down, which removes the lats from the lift.

Preguntas frecuentes

What muscles does the cable wide grip rear pulldown behind neck work?

It works the back, primarily the lats, with the traps, rhomboids, and rear deltoids assisting. The wide grip and behind-the-neck path emphasize the upper back.

Is the behind-the-neck pulldown safe?

It can be hard on the shoulders. The behind-the-neck path forces the shoulders into extreme external rotation and requires good mobility, so it is not ideal for everyone and should be done with light, controlled loads.

Should I do this or a front pulldown instead?

For most lifters a standard front (to-the-chest) wide-grip pulldown trains the same back muscles with far less shoulder stress. Choose the behind-the-neck version only if you have the mobility and no shoulder issues.

How wide should my grip be?

Take a grip well outside shoulder-width, near the bends of a long straight bar. The wide grip increases the emphasis on the upper back and lats.

How many sets and reps should I do?

Three to four sets of 10 to 15 reps with a controlled, moderate weight works well, since this variation rewards control over heavy loading.

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